Sunday April 10, 2011

REST

Why Grass Fed Meat is Better

Kahoot Deal On Grass Fed Meat - $109 worth for only $39 (expires midnight April 11)

Saturday April 8, 2011

WOD

3 rounds of:

Sit Ups

Row for calories

Wall Ball to 10 foot target, 20/16

Ball Slam 30/20

Jumping Pull Up

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", you must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add points and post to comments

PLEASE NOTE THE CHANGE IN HOURS STARTING MONDAY APRIL 11th.

Friday April 8, 2011

WOD

A) Clean & Jerk 1-1-1-1-1

B) Clean and Jerks Ladder
   Min 1...1 C&J
     Min 2... 2 C&J
     Min 3... 3 C&J

How far can you go?

Post load and minutes to comments

Thursday April 7, 2011

WOD

Happy Birthday Damek!

A) Deadlift 3-3-3

B) "DAMEK"

AMRAP 11 Minutes

11 Box Jump 24"/20"

7 K2E

4 Burpees

Post rounds to comments

Cheat Meals - Dutch Lowy

"Bottom line, we eat for nourishment so why muddy the waters with food that won’t nourish you?"

Wednesday April 6, 2011

WOD

A) Squat 3-3-3

B)
"Cindy"
AMRAP 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

"Mary"

AMRAP 20 minutes of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Post rounds to comments

30 Lessons from my first 30 years

Tuesday April 5, 2011

Sampson Stretch

WOD

A) Snatch 1-1-1-1-1

B) 3 rounds for time

500m row

40 DB Snatch 45/30 (20 per arm)

C) 100 Sit-ups for time

Post time to comments

Top 10 reasons how women get fatter despite good intent

Monday April 4, 2011

WOD

A) Pull Up Practice (strict, weighted, kipping)

B) Complete as many rounds and reps as possible in 15 minutes of:
     9 Deadlift, 155/100
    12 Release Push-ups
    15 Box jumps, 24"/20"

Post rounds to comments